Vitamins,

- something you can't live without

Odds and Ends

We can't live without Vitamins. although they don't provide us with energy or become part of our physical structure, they have specific roles in the metabolic processes that control growth, tissue replacement and a general cellular activities. In other words, without Vitamins our bodies can't function properly and, and deficiences will invariably lead to a vast array of health problems

Our bodies are unable to make most so we must obtain the bulk of them from what we eat. Although many people rely on vitamin pills to meet their needs, nutritionists universally agree that a balanced diet is a far better solution.

Precisely how much we need of each vitamin is subject to constant scientific research and evaluation. Several organisations have established recommended dietary allowances, but these very significantly according to age, sex, ethnic group and personal factors. Pregnant or lactating women, for example, need more of some vitamins than other women of similar age.

There's a temptation to believe that more is always a good thing when it comes to Vitamins, but this is definitely not the case. In several instances, excessive amounts of a vitamin can be harmful, and in some cases it can be fatal

There are two categories of Vitamins needed by humans-those of are water soluble and those that are fat soluble. Vitamin C, Biotin, Folate, Niacin, Pantothenic acid, and the B vitamins are water soluble, and vitamins A, D, E, and K are fat soluble.

Our bodies only store a small amounts of water soluble vitamins and when we ingest more than we need most of the excess is eliminated as urine. Since we don't store appreciable amounts of water soluble vitamins, we must obtain them each day to ensure we have an adequate supply. Fat soluble vitamins of the other hand, are stored by our bodies from primarily in the liver and body fat. Excessive intake of these can be toxic.

The recommended amounts listed below are average amount taken off, the National Academy of Sciences and the United States. "Mg" means milligrams and "Mc" means micrograms.

Vitamin A:

Functions:
keeps cells and tissues healthy : protect against internal infections, helps us see a normally night.
Deficiency causes.
Some eye problems, including night blindness, a dry and scaly skin.
Significant sources.
Red, yellow and orange fruits and vegetables, liver, eggs and fortified milk and some leafy green vegetables
Recommended amount
800 to 1000 micrograms.
Miscellaneous:
Pak bung, the Thai vegetable, is an excellent source. Excessive amounts can cause birth defects, headaches, vomiting, hair loss, bone problems, liver damage and double vision.

Vitamin B1 - Thaimin

Functions:
   Aids metabolism of carbohydrates
Deficiency causes:
Mental disorientation, weakness, fatigue, loss of appetite
Significant sources:
   Pork, Liver, organ meats, brown rice and other whole grains
Recommended amounts:
   1.0-1.5mcg/day
Miscellaneous:
   Alcholics frequently low in Thaimin

Vitamin B2 - Riboflavin

Functions:
   Helps body produces energy; helps cells change tryptophan (an amino acid) into Niacin; aids formations of antibodies.
Deficiency causes:
   Eye disorder, including cataracts, dry and flaky skin
Significant sources:
   Dairy products, leafy green vegetables, whole grains
Recommended amounts:
   1.0-1.5mcg/day
Miscellaneous:
   Ultraviolet light destroys riboflavin

Vitamin B6

Functions:
   Aids metabolism of food. Helps formations of antibodies, insulin and hemoglobin.
Deficiency causes:
   Anemia, skin problems, depression, mental convulsions in infants
Significant sources:
   Fish, meat and poultry. Whole grains, nuts, and legumes.
Recommended amounts:
   1.6-2.0mcg/day
Miscellaneous:
   Excessive intake and cause nerve damage

Vitamin B12

Functions:
   Aids metabolism of food. Help formation of red blood cells. Vital component in many body chemicals.
Deficiency causes:
   Anemia, fatigue, and nerve damage
Significant sources:
   Organ meats, meat, fish, and poultry
Recommended amounts:
   2.0mcg/day
Miscellaneous:
   Strict vegetarians must take care to get enough of this vitamin

Vitamin C - Ascorbic acid

Functions:
   Strengthens blood vessels, maintain collagen ( a protein important in the formation of healthy skin, tendons, bones and supportive tissues ), resists infections.
Deficiency causes:
   Anemia, bruising, bleeding gums, nose bleeds, aching joints, retarded growth and slow healing wounds.
Significant sources:
   Citrus fruits, melons and berries, some green vegetables.
Recommended amounts:
   60mg/day
Miscellaneous:
   Deficiency caused scurvy in sailors. In Thailand mangoes, peppers, and kana ( Chinese Broccoli )
   are good sources. Kidney stones, gastrointestinal disturbances, and red-blood cell destruction can
   result from excessive ingestion.

Vitamin D

Functions:
necessary for the body to absorb and utilise for calcium and phosphorus in the bones and teeth
Deficiency causes:
Risk of osteoporosis and softening of bones, rickets in children, twitching of muscles
Significant sources:
Produced by body in reaction to the sunlight, oily salt water fish, eggs yolks, fortified milk and liver
Recommended amounts:
5 micrograms
Miscellaneous:
People in sunny climates rarely have a deficiency, large doses are toxic and can cause loss of appetite, nausea, vomiting, diarrhea, excessive thirst, and weight loss.

Vitamin E

Functions:
Not well understood. Acts as antioxidant, may help prevent heart disease and some cancers. Helps maintain cell membranes.
Deficiency causes:
Nervous system problems
Significant sources:
Whole grains, vegetable oils, dark green vegetables,
Recommended amounts:
8 to 10 mg
Miscellaneous:
Deficiences a rare in humans, usually caused by the inability of body to absorb the vitamin. Studies don't support wild claims for health giving properties of this vitamin.

Vitamin K

Functions:
formation of a blood clotting agent
Deficiency causes:
tendency to hemorrhage, poor clotting of blood
Significant sources:
leafy green vegetables, small amounts in dairy products, food, eggs, meat and cereals
Recommended amounts:
65 to 80 micrograms
Miscellaneous:
no symptoms observed for excessive intake

Biotin

Functions:
Aids metabolism of food, helps body form fatty acids, aids utilization of B vitamins.
Deficiency causes:
Depression, poor appetite, pallid and scaly skin.
Significant sources:
Manufactured in the intestinal tract, found in a wide variety of foods.
Recommended amounts:
30 to 100 micrograms
Miscellaneous:
Deficiences rarely seen.

Folate

Functions:
Aides metabolism of protein, helps cells and grow and divide, aids formation of hemoglobin
Deficiency causes:
Anemia, a poor growth, increased risk of fetal problems.
Significant sources:
Leafy green vegetables, orange juice, organ meats, legumes, wheat germ.
Recommended amounts:
180 to 200 micrograms
Miscellaneous:
In Thailand, Kana (Chinese broccoli) is a good source.

Niacin

Functions:
aides metabolism of food, helps enzymes function in body .
Deficiency causes:
dire rear, skin problems, mental disorder, loss of appetite
Significant sources:
foods high in protein
Recommended amounts:
13 to 19 mg
Miscellaneous:
in Thailand soybeans and tough to are good sources

Pantothenic acid

Functions:
Aids metabolism of food, helps cells produce energy
Deficiency causes:
Vomiting, fatigue, abdominal cramps.
Significant sources:
protein rich foods, some fruits and vegetables
Recommended amounts:
4-7 mg
Miscellaneous:
deficiency is rarely seen.

If this article inspires you to do something about your daily intake of vitamin C, don't forget the balanced diet is the best way to ensure that you are getting the nutrients you need. If you already taken vitamins never exceed the dosage, as it can be dangerous. And if you're thinking about taking vitamins visit your physician. He'll can give you advice about what, if any, vitamins you should be taking.

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